CrossFit Ballwin – CrossFit
Daily Mindset
THINK
“The only worthwhile comparison is YOU yesterday vs. YOU today. If you want to be happy, you have to focus on that.”
Warm-up
0:20 Jumping Jacks
0:20 Knuckle Drags
0:20 Alternating Quad Stretch
0:20 Mini Hops
0:20 Inchworm
0:20 Downdog
0:20 Jumping Double Taps
0:20 Active Samson
0:20 Alternating Side Lunge
Movement Specific Warm-Up
20 Single Unders
10 Frog Hops
10 Med Ball Squats
10 High Single Unders
5 Burpees
10 Med Ball Thrusters
10 Double Unders
5 Burpees to Target
5 Wall Balls
PRACTICE ROUND
10 Double Unders
5 Burpees to Target
5 Wall Balls
10 Double Unders
Metcon
“STAY AWHILE” (Time)
[COMPETE/TRAIN]
For Time:
100 Double Unders
4 Rounds:
15 Burpees to Target
15 Wall Balls (20/14)
100 Double Unders
4 Rounds
15 Burpees to Target
15 Wall Balls (20/14)
100 Double Unders
[SWEAT] Use:
Wall Ball – 14/10
After Party
MOBILITY
1:00 Ankle Stretch on Wall
AMRAP 10:
200 Meter Row
3 Strict Pull Ups + 3 Strict Knee to Chest
Modifications
DOUBLE UNDERS
-Reduce Reps
-1:30 on Any Machine
-400m Row
-300m Run
-800m Bike
-150 Single Unders
BURPEES TO TARGET
-Reduce Reps
-Burpees to High Jump
-Burpees
-1.5x Squat Jumps
-2x Jumping Lunges
WALL BALLS
-Reduce Reps
-Reduce Load
-Squat Jumps
-Double Dumbbell Thrusters
-Kettlebell Swings